With a simple cheese sauce (no standing and stirring over the stove here!), a solid dose of veggies, and a super creamy final result, this healthy Cauliflower Mac and Cheese is a fast weeknight lunch or dinner option for toddlers. (And the rest of the family too!)
Cauliflower Mac and Cheese
Cauliflower Mac and CheeseBy adding the cauliflower right to the cheese sauce, we’re able to tuck a veggie right into the sauce without having to make a side dish to go with dinner. And while I’m not a huge fan of sneaking veggies into the food that our kids eat, I love using cauliflower in the cheese sauce since it acts as a thickener without the need to use a flour-based roux…which can be tricky to make with a little one underfoot!
TIP: You don’t need to stir the cheese sauce together on the stovetop—it simply mixes up in a blender!
Ingredients in Cauliflower Mac and Cheese
To make this recipe you’ll need:
- pasta (any kind you prefer)
- cauliflower
- cheddar cheese
- milk
- butter
- pinch of garlic powder (optional)
TIP: I usually buy blocks of cheese and grate the cheese since it tends to be less expensive, but you can use purchased grated cheese if you prefer. It’s certainly easier that way!
How to Make Cauliflower Mac and Cheese Step-by-Step
Here’s a look at the process involved in how to make this quick Cauliflower Mac and Cheese recipe. Scroll down to the bottom of the recipe to see the full details.
- Bring a large pot of water to a boil. Add the cauliflower and cook until soft.
- Use a slotted spoon to remove the cauliflower and add to a blender.
- Add the milk, cheese, butter, salt, and garlic powder. Blend until smooth.
- Meanwhile, add the pasta to the boiling water from Step 1 and cook according to package directions. Drain and return to the pot.
- Stir the cheese sauce into the pasta and serve warm.
TIP: You can trade in butternut squash for the cauliflower if you prefer.
Can I make this mac and cheese ahead of time?
If you want to make this Cauliflower Mac and Cheese ahead, I’d recommend making the cheese sauce and storing it in the fridge until you’re ready to cook the pasta. You can make it up to 3 days ahead of time if you store it in an airtight container. Warm the sauce for 15-30 seconds in the microwave and stir into the cooked and drained warmed pasta.
What kind of pasta is best for this healthy Mac and Cheese?
What kind of pasta is best for this healthy Mac and Cheese?You can use whichever pasta you want! We like star pasta, alphabet pasta, elbows, and any other smaller shape of pasta in this easy toddler dinner. And you can use gluten-free pasta, a bean pasta, or regular pasta—they’re all good for this recipe.
Tips for Making the Best Cauliflower Mac and Cheese
- Use whichever kind of pasta your family likes best.
- I usually buy blocks of cheese and grate the cheese since it tends to be less expensive, but you can use purchased grated cheese if you prefer.
- Omit the garlic powder if you’re at all worried that the kids may not like it.
- You can make it up to 3 days ahead of time if you store it in an airtight container.
- Stir the sauce into the pasta right before serving.
- Store any leftovers in an airtight container in the fridge for 3-5 days. Warm for 30-60 seconds in the microwave to serve.
I’d love to hear your feedback if you make this recipe, so please comment below! I love hearing from you and appreciate all comments and ratings so much.
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Use yellow or white cheese according to your child’s color expectations!
Ingredients
- 1 small head cauliflower, stem discarded and chopped into small pieces (about 4 cups)
- 2/3 cup milk. warmed slightly
- 1 pound elbow or other mini pasta shape
- 1 cup shredded cheddar cheese
- 2 tablespoons butter
- 1/4 teaspoon salt, optional
- pinch garlic powder, optional
Instructions
- Bring a large pot of water to a boil. Add the cauliflower and cook for about 8-10 minutes or until soft when poked with a fork.
- Use a fine-mesh strainer or slotted spoon to remove the cauliflower and add to a blender. Add the milk, cheese, butter, salt, and garlic powder if using. Blend until smooth.
- Meanwhile, add the pasta to the boiling water from Step 1 and cook according to package directions. Drain and return to the pot.
- Stir the cheese sauce into the pasta and serve warm.
Notes
You can make the cheese sauce up to 3 days ahead and store it in an airtight container. Warm for 15-30 seconds in the microwave before stirring into the pasta.
Use whichever kind of pasta your family likes best.
I usually buy blocks of cheese and grate the cheese since it tends to be less expensive, but you can use purchased grated cheese if you prefer.
Omit the garlic powder if you’re at all worried that the kids may not like it.
Stir the sauce into the pasta right before serving.
Store any leftovers in an airtight container in the fridge for 3-5 days. Warm for 30-60 seconds in the microwave to serve.
Anyone know if this would work with frozen cauliflower rice??
It should work. It may be harder to remove it with a slotted spoon from the water, so you may want to cook it separately and drain it in a colander.
I’m BLOWN AWAY!!! Another WIN for my non veggie eating 19 month old!!!!!! This is amazing. Thank you!
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So good. My 3 year old devoured this. I kept a portion aside for my own lunch too!
★★★★★
I added peas for an extra veg and made dairy free (soy milk and lactose free butter) – this recipe is so delicious and loved by our 17 month old house princess. Thank you Amy – your website, recipes and the love you put into ensuring a variety of cooking options have saved this wee household in Auckland New Zealand
★★★★★
Yay!
My picky 20 month old LOVED this! Anything even semi-healthy that he will gobble up will definitely stay in our rotation and I love that this used cauliflower as the thickening agent, so smart! Thank you so much.
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We loved this recipe! Great way to sneak in veggies😁.
Thank you!
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I’m so glad!
Will try it tomorrow! My 17months toddler started to refuse from veggies((( just broccoli
May be you have some advice how to warm without microwave? Usually a put the meal into pan with a tiny amount of water and stew for some minutes
Hi! Could I freeze the sauce in an ice cube tray to easily heat up for a quick meal?
I have only tried storing it in the fridge (and it works well there!) so I can’t say for sure. It might separate a little when it’s thawed but if you stir it up and maybe sprinkle a little extra cheese on top it’s worth a try!
Can I just check if this recipe is suitable to freeze.
I wouldn’t freeze it, but you can make the sauce 3-5 days ahead and store it in the fridge until you’re ready to use it. Once ready, prepare the pasta, warm the sauce slightly, and stir it together.
Great recipe!!!!….although you might want to suggest an organic, whole grain pasta or shirataki noodles instead of the white pastas you’ve mentioned above. Eating white pasta is like eating a bowl full of sugar, making your cauliflower Mac and cheese very unhealthy. Thanks!!!
For the record, I didn’t see anywhere where she specifically recommended white pastas. The choice is always yours- we use whole wheat or lentil for most dishes and they’ve worked great with her recipes. Thanks Amy, for another great dish!
I’m glad you enjoyed it Liz!
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is sharing data, that’s in fact excellent, keep up writing.
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